#ontariostrong

[kg-beer-passport]

❤️ That’s my superhero! • Every morning as the car door closes and I watch my wife walk through those doors, it reminds me that she is the strongest, most caring and compassionate person I know • I thank everyone who walks through those doors, not because they are forced too, but because they want too and believe it’s their duty. Your dedication, commitment and courage to care for the wellbeing of others makes every one of you a hero • Thank you 🙏 • • • • These are difficult times we are going through and I urge everyone to stay home and if you must go out, then maintain your #socialdistancing & #washyourhands If you won’t do it to protect yourself, then do it for others and health care workers • • • • • • #thankshealthheroes #thankyounurses #thankyoudoctors #healthcareheroes #healthcareworkers #healthcareprofessionals #nurses #doctors #firstresponders #essentialworkers #covid19 #staysafestayhome #flattenthecurve #torontostrong #ontariostrong #caanadastrong #worldstrong #oneworld https://www.instagram.com/p/B_PeCnpJt6a/?igshid=1hrhuv6s5xl8z

[powerliftingcoach-blog]

BC Vintage Powerlifting shirt month. 2013 CPU Nationals. #bcpa #cpu #canadianpowerlifting #ontariomuscle #ontariostrong #ontariopowerlifting #opa #powerlifting #benchpresscoaching #powerliftingcoach #titancanada #titansupportsystems #zonesmellingsalts #vintageclothing #fitnesswest #fitnesswestgym https://www.instagram.com/p/Bz3jm08hCi4/?igshid=1um24dp6cf50x

[gerbilmeetsmouse]

That time we made a box fort castle at the beginning of quarantine! #gerbil #dollhouseminiautres #rement #stayhome #ontariostrong #canadastrong #dollshousefurniture #rodent #pocketpet #smallpet #smallanimal #hamster #rat #rodentsofinstagram https://instagr.am/p/CH4TZfwMuvn/

[powerliftingcoach-blog]

#Repost @dr.caleb.burgess ・・・ 💥Exercise and Pain💥 - 💥 If you're suffering from pain, monitoring the following 3 activity responses can help guide you regarding when to back off or modify an exercise or activity (or the total volume of activities) and when it's likely acceptable to continue or progress: - 1️⃣ Pain DURING activity 2️⃣ Symptom response for 24 hours AFTER activity 3️⃣ The TREND in symptoms over time - 🤕 Ideally, we'd like to keep pain levels minimal to none (0-3/10), although in some cases moderate amounts are acceptable (4-5/10) - 📉 We'd also like to see it settle back down to baseline levels within 24 hours and that the trend over time is an improvement in symptoms and activity tolerance - 🚨 If we’re not achieving this, we may need to review activity levels and modify them to create the desired response - 🤔 If you're having trouble figuring out how to keep your pain levels in these tolerable ranges, try to modify one or more of the following as it relates to your activity or exercise of choice: - ✅ Range of Motion 📌 If deep squats hurt, try decreasing the depth a bit - ✅ Exercise 📌 If an exercise hurts, choose a different one that is more tolerable and provides a similar stimulus - ✅ Contraction Type 📌 If concentric (shortening) contraction of the muscle hurts, try eccentrics (lengthening). If that still hurts, try isometrics (contraction without movement) - ✅ Body Position 📌 Seated shoulder presses hurt? Lean the seat back 5 or 10 degrees and try that instead - ✅ Rest Time 📌 Increasing the rest between sets can allow you to perform a bit more volume without being limited by endurance - ✅ Frequency 📌 If training 5x/week is too much, try dropping to 3 or 4x/week - ✅ Duration 📌 If a 20 minute run bothers your knee, try a 15 minute one. Or perform walk-jog intervals for 20 minutes - ✅ Weight/Load 📌 If deadlifting 315 lbs hurts, try decreasing the weight. If running on concrete hurts, run on a track - ✅ Speed 📌 Faster speeds usually require a greater capacity from the body. Try slowing down your reps. #zonesmellingsalts #canadapowerlifting #canadianpowerlifting #ontariomuscle #ontariostrong #ontariopowerlifting #crossfit #squats #benchpress (at Courtice) https://www.instagram.com/p/ByBaAfzBLy7/?igshid=1e4f1bocjr19n

[powerliftingcoach-blog]

#Repost @bretcontreras1 ・・・ I see people butcher their lateral band walks left and right and give no consideration to proper mechanics. Employ these tips and get more out of your lateral band training. There's an infographic and a video for you. #glutelab #gluteguy #ontariopowerlifting #powermagazine #powerliftingcoach #fitnesswestgym #fitnesswest #ontariomuscle #ontariofit #ontariostrong #glutes #deadlift #squats (at Fitness West Gym)

[powerliftingcoach-blog]

Shirt work without a shirt. Working on bar control and elbow pathway. This is the progression with a band added. It is harder than it looks. Keeping your back tight and the tight grip to keep the bar stable. #ontariomuscle #ontariostrong #ontariopowerlifting #equippedbruisedtired #equippedpowerlifting #benchpress #benchpresscoaching #bigbenchas #titancanada #titansupportsystems #westsidebarbell #fitnesswest #fitnesswestgym #serioussteelfitness #zonesmellingsalts https://www.instagram.com/p/B0G_UbNBYwD/?igshid=yd2yxa177v1v

[powerliftingcoach-blog]

A little heavier today with the Titan Ram! 5 x 2 with a hit of ZONE to make sure I get through every set. RPE 8.5. Finished up with heavy spider rows, bent over rows and a ton of tris. #benchpresscoaching #benchpress #ontariomuscle #ontariostrong #ontariopowerlifting #canadianpowerlifting #titancanada #titansupportsystems #zonesmellingsalts #serioussteelfitness #fitnesswest #fitnesswestgym #bcpa https://www.instagram.com/p/Bz8uPtZBM6x/?igshid=1myer42mn5y15

[powerliftingcoach-blog]

Worken the mobility!!! Small victories daily!!! And a big arch! #thoracicmobility #bigarch #powerlifting #powerliftingyoga #benchpresscoaching #ontariomuscle #ontariostrong #ontariopowerlifting #bigbenchas #titancanada #titansupportsystems https://www.instagram.com/p/Bz4I9iTh5CY/?igshid=aiigd5nxzp7f

[powerliftingcoach-blog]

My daily mobs! Thread the needle today. My theory of increasing thoracic mobility to a bigger arch is yet to be proven. But will take my progress measurement at the end of August to see if the theory has any validity. #thoracicmobility #threadtheneedle #yoga #powerliftingcoach #powerliftingyoga #ontariomuscle #ontariostrong #ontariopowerlifting #bcpa #fitnesswest #fitnesswestgym https://www.instagram.com/p/Bz3jrwAhvPu/?igshid=1lu5n8rav1dfr

[powerliftingcoach-blog]

Added Bands to the 120s to increase the resistance. 3 top sets! These are harder then they look! #ontariomuscle #ontariostrong #ontariofit #vernonstrong #okanaganlife #okanaganpowerlifting #benchpresscoaching #benchpress #ontariopowerlifting #opa #canadianpowerlifting #equippedbruisedtired #singleply https://www.instagram.com/p/Bz1bBR3h_-q/?igshid=7cxxmpwm5rwr

[powerliftingcoach-blog]

90lbs + 42.5lbs of band. Every bench workout I do double the back. I try and do a different variation ever 3-6 weeks. Today I worked up to a top set of 5 in straight weight and the backed off with 3 sets with bands. Really liked the change in tension and how I had to work to get a full contraction. The spider row is a key movement for shirted benchers! #equippedbruisedtired #singleply #ontariomuscle #ontariostrong #ontariopowerlifting #bcpa #bigbenchas #benchpresscoaching #fitnesswest #titancanada #titansupportsystems #baconandbarbells #stronger #spiderrow https://www.instagram.com/p/Bz1ZCCfhOgI/?igshid=np3wh0vskkru

[powerliftingcoach-blog]

120lb Dumbells x 13. Benching 5 days a week all a different variation. Today was heavy incline. Wasn’t heavy enough so I added bands on the next set. Next week I will increase the range of motion and include a pause at the chest. Just feeling out the biggest dumbbells they have at the gym. #benchpresscoaching #benchpress #inclinebench #ontariomuscle #ontariostrong #ontariopowerlifting #canadianpowerlifting #fitnesswest #fitnesswestgym #bcpa #okanaganstrong #okanaganlife #powerlifting #titancanada #titansupportsystems #baconandbarbells #zonesmellingsalts https://www.instagram.com/p/Bz1LCi9hUw5/?igshid=nxm8bys4dpyu

[powerliftingcoach-blog]

Preparing for the OPA Prov. Championships. First real heavy shirted day with a looser 46 super Katana... hit a smooth 585lbs to a 2 board. Next week a deload and then slowly putting on a tighter shirt, going heavier and dropping the boards down to 1 and then 1/2er. The elbow feels good under some weight. #baconandbarbells #canadianpowerlifting #ontariopowerlifting #singleplytillidie #equippedpowerlifting #powerliftingcoach #benchpress #benchpresscoaching #howmuchyabench #bigbenchas #ontariofit #ontariostrong #canadianpowerlifting (at Clarington) https://www.instagram.com/p/Bn49H1tgtjq/?utm_source=ig_tumblr_share&igshid=1olj2ghecfdb5

[powerliftingcoach-blog]

Competed and coached raw and equipped. Trained with World Champions, wrapped the knees of a 1000lb squatter and handed off to a 800lb bencher. We will have try out equipment days in 2018. Stay linked and watch for the up coming dates. #ontariostrong #ontariopowerlifting #ontariomuscle #swole #crossfit #powerliftingcoach #powerlifting #programming #training #coaching #opa #cpu #canadianpowerlifting

[powerliftingcoach-blog]

Every Wednesday and Thursday nights we have equipped powerlifter training. @kenwhetham come out and try a benchshirt with us. Lol #ontariostrong #ontariomuscle #ontariopowerlifting #swole #titansupportsystems #outlawpowerlifting #invictuspowerlifting #bigbench

[powerliftingcoach-blog]

OPA powerlifting championship Platinum Sponsor!! #Repost @getnewage ・・・ How many reps you got?! - The New Age Performance Mouthpiece has proven itself countless times to have increased athletes' max rep potential. From pull-ups to push-ups, deadlifts to squats, and everything else in between, we guarantee it will help you reach your PR goals. Check out the link in our Bio for more info! #GetNewAge #6DS #ontariopowerlifting #powerliftingwatch #powermagazine #canadianpowerlifting #opa #ontariomuscle #ontariostrong